Learn Simple Self-Hypnosis to Unlock Your Mind! | Paul McKenna Official

Self-Hypnosis Exercise

Relaxing at will is a skill that may improve with practice. The presenter, Paul McKenna, outlines this simple exercise:

Prepare

• Get comfortable.
• Remove contact lenses, if relevant, and loosen tight clothing.
• Take care of basic needs, such as using the toilet.
• Choose an intention for the session, such as relaxation, renewed energy, or problem-solving.
• Decide how long the exercise will last, and choose a time when you’re unlikely to be disturbed.

Set a Safety Statement

Set clear boundaries before beginning. For example, tell yourself that you’ll awaken immediately if your health, well-being, or an emergency requires it, and that you’ll return to normal awareness at the end feeling refreshed.

Try the “Nested Images” Induction

If it’s safe to do so, close your eyes and imagine yourself becoming twice as relaxed as you are now. Picture yourself floating into that more-relaxed version, noticing how things look, sound, and feel. Repeat the process, imagining yourself becoming progressively more relaxed.

Return to Alertness

Imagine feeling refreshed, calm, and alert, then count backward from 10 to 1. Stretching or yawning as you awaken is suggested.

Practice

The technique may become easier with repetition. You remain in control of the experience.